15 Minutes to complete the following: 3 sets of 1-6 Strict Pull-up/Push-up Ladder
*Each set must be unbroken, so scale appropriately. This is not “For Time”, but should be performed with minimal rest between each set. Scale as follows: Strict –> Kipping –> Jumping Pull-up –> Ring Row. This is a total of 63 reps of each, so no negatives for scaling. Each set you will do 1 pull-up, then 1 push-up, then 2 pull-ups, then 2 push-ups, 3, 3, and so on. Once you complete the set of 6, restart at 1 for a total of 3 sets.
Scaled variations: If it takes you more than 5 minutes to get through one set of the ladder, scale reps or pull-up variation (i.e. do 1-5 or 1-4 ladder instead).
- V-Up x 10
- Hang Dumbbell Snatch x 10 (5/side)
*Do not need to alternate reps on db snatch if scaling to hang start position
- Toe to Bar x 10
- Alternating Dumbbell Snatch (55/35) x 10 (5/side)
*Db snatch must alternate reps each round
- Hike and Brewery Day – RSVP Here
- Memorial Day “Murph” is coming up! May 30 – we will run heats from 9-11am. Stay tuned for more info.